Peanut diet

Peanut diet - Health Benefits | Meal Plan

This article was medically reviewed by M.Pharm, Marko Tanaskovic on August 12, 2018. To read more about an author, click here.

Peanuts have great benefits for health, because they contain numerous vitamins and minerals. It is well-known that peanuts improve memory and hearing, keep your hair shiny and calm you down if you are nervous or anxious.

Some studies have shown that eating peanuts may decrease your chances of getting heart attack or diabetes. It is assumed that these effects are caused by antioxidants contained in peanuts.

How Does Peanut Help You Lose Weight?

Although peanuts are high in calories, it is confirmed that people who eat peanuts regularly have lower chances to develop obesity. Peanuts promote weight loss because they provide a feeling of lasting fullness.

Studies have shown that people who eat peanuts at least two times a week have a lower risk of being obese than people who don't eat them at all.

Roasting doesn't cause peanuts to lose nutrients - on the contrary, roasting increases the antioxidant activity of the peanut's ingredients.

However, you should be concerned about salt (sodium) intake, as peanuts are much tastier when salted. You probably know that increased salt intake increases your chances of developing hypertension. Therefore, if you intend to try out this diet, than you should use only unsalted roasted peanuts.

Health Benefits of Peanuts

Peanuts have numerous health benefits, including:

  • They decrease the risk of developing bile stones. Studies have shown that eating peanuts on a daily basis may decrease your risk of bile stones by 25%.
  • Since they contain copper, they also may help you maintain normal cholesterol levels.
  • They contain healthy fats and antioxidants and if you eat peanuts at least four times a week, you'll have lower risk for heart disease.
  • Since they contain vitamin B1 and vitamin B12, they decrease the risk of Alzheimer's disease.
  • They contain beta-sitosterol which decreases the risk of cancer.
  • They have mild laxative effects and may be useful in patients with constipation.


This diet is not recommended during pregnancy and breastfeeding.

Always consult your doctor if you're planning to go on any kind of diet.

Peanut Diet - Meal Plan

It is very important that you eat 1 cup of peanuts prior to your lunch or dinner. Wait 30 minutes and then start your meal.


  • Breakfast: Two grapefruits and omelet with mushrooms. You can take one thin slice of buckwheat or rye bread.
  • Lunch: Before lunch, eat 1 cup (125 grams) of unsalted roasted or raw peanuts. You can also eat 1 cup (215 grams) of vegetable beef soup and 1 cup (225 grams) of cooked veal meat.
  • Dinner: 1 cup of peanuts.


  • Breakfast: Two oranges or four tangerines and chicken, and one sandwich with egg, cheese and ham.
  • Lunch: 1 cup of peanuts, tomato soup and 2 cups (200 grams) of Greek salad (tomatoes, cucumber and cheese).
  • Dinner: Two apples and 1 cup of peanuts.


  • Breakfast: 2 cups (160 grams) of oatmeal.
  • Lunch: 1 cup of peanuts, 1 cup (225 grams) of fresh salmon baked in oven with garlic, dill and lemon juice.
  • 1 cup of peanuts and 3 cups of cooked black beans, two thin slices of buckwheat bread.


  • Breakfast: Three middle-sized bananas.
  • Lunch: Pan-fried lean chicken breast and chili.
  • Dinner: 1 cup of peanuts and 3 pieces of fruit by your choice.


  • Breakfast: Two slices of whole wheat bread with 2 tablespoons of almond butter.
  • Lunch: Carrot soup and 1 thin slice of pizza.1 cup (185 grams) of cooked vegetables (corn, peas, green beans and carrots).
  • Dinner: 1 cup of peanuts and 1/2 cup (85 grams) of dark chocolate.

Information on this website are provided for educational purposes only and are not intended for medical advice, diagnosis or treatment.

If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.

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